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Sun 9th Mar 2014 at 10:00am by Old Man

Run > Race
  • Time
    3:29:10
  • Miles
    20.13
  • Min/mi
    10:23
  • Pacing
    89.6%
  • WAVA
    49.78
  • Cals
    2879
  • Asc(m)
    42
  • Hillscore
    16
  • Surface
    Road

Notes & Comments

Ashby 20. Chip time 3.29.10, gun time 3.31.48. Overall 900/1073, chip 888/1073

Ideal conditions, first spring day of the year I think. Probably started a bit fast, it was a rolling start (!!) but eased back.

Splits look better than I was expecting, I was getting fairly tired in the final 5 miles. Overall I'm pleased with the time and pace, but could I have run another 10k in 90 minutes? ...... I'd like to think so, but I'm not sure

Only a big 24 left now before the big day to find out!!

Split Summary
===
1) 1m - 9:35(9:35/m) 141cal
2) 1m - 9:59(9:59/m) 144cal
3) 1m - 10:26(10:26/m) 145cal
4) 1m - 9:48(9:48/m) 144cal
5) 1m - 10:30(10:30/m) 146cal
6) 1m - 10:38(10:38/m) 145cal - shot block
7) 1m - 10:18(10:18/m) 143cal
8) 1m - 10:20(10:20/m) 144cal
9) 1m - 10:06(10:06/m) 143cal
10) 1m - 9:48(9:48/m) 144cal
11) 1m - 10:41(10:41/m) 145cal
12) 1m - 10:11(10:11/m) 142cal
13) 1m - 10:12(10:12/m) 145cal
14) 1m - 11:17(11:17/m) 138cal - Gel
15) 1m - 10:59(10:59/m) 143cal - Water
16) 1m - 10:40(10:40/m) 141cal
17) 1m - 10:51(10:51/m) 142cal - Water
18) 1m - 10:15(10:15/m) 143cal
19) 1m - 11:02(11:02/m) 140cal - Water
20) 1m - 10:20(10:20/m) 144cal
21) 0.13m - 1:16(9:48/m) 17cal
9:35 9:59 10:26 9:48 10:30 10:38 10:18 10:20 10:06 9:48 10:41 10:11 10:12 11:17 10:59 10:40 10:51 10:15 11:02 10:20 1:16
dingdong*
A bit fast?? Positively shot off!!! ;) And yes you can deffo do another 10k in 90 mins. Good running well done.
EO
Great running OM, well done!!
hurricanehamlyn
Lol, we're you trying to catch everyone else! Glad you reined it in and yes you will do 10k in 90 mins :-)
Curly K
Of course you can do 10k in 90 mins! Btw we were all tired in last few miles. You did a great run om :-)
Marts
Another 10k in 90 minutes with a smoother start would be an easy run in for you. 5 weeks to go!
Javthrower
Great run. One the day 10k in 90mm will be fine
mudmonkey
WELL DONE OLD MAN believe me having done ashby 20 before London feels so much easier despite the longer distance

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
Multi Graph Loading...
mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
1.00 9:29 9:29 9:29 4/22
2.00 19:24 9:54 9:54 14/9
3.00 29:45 10:21 10:21 18/19
4.00 39:34 9:49 9:49 1/18
5.00 50:06 10:31 10:31 22/2
6.00 1:00:41 10:35 10:35 19/1
7.00 1:11:01 10:20 10:20 10/6
8.00 1:21:16 10:15 10:15 8/8
9.00 1:31:20 10:03 10:03 1/29
10.00 1:41:10 9:50 9:50 10/7
11.00 1:51:47 10:37 10:37 26/7
12.00 2:01:57 10:10 10:10 4/24
13.00 2:12:10 10:13 10:13 6/15
14.00 2:23:29 11:19 11:19 27/2
15.00 2:34:26 10:57 10:57 11/4
16.00 2:45:02 10:36 10:36 8/3
17.00 2:55:54 10:52 10:52 8/10
18.00 3:06:05 10:11 10:11 7/17
19.00 3:17:08 11:03 11:03 12/8
20.00 3:27:23 10:15 10:15 17/13
20.10 3:28:27 1:04 10:13 3/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    32 1.6% 10:39
    32 1.9% 11:20
    24 2.8% 10:18
    23 3.6% 11:15
    16 2.6% 11:00
    13 1.4% 11:27

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:10 8:43 38.89% More
    800m 4:36 9:16 43.17% More
    1km 5:48 9:20 45.13% More
    Mile 9:26 9:26 47.77% More
    5k 30:41 9:52 48.78% More
    5 miles 50:06 10:01 48.72% More
    10k 1:02:50 10:07 48.51% More
    10 miles 1:41:10 10:07 49.49% More
    Half 2:13:12 10:10 50.01% More
    20 miles 3:27:23 10:22 49.85% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:28 7:28 60.33
    5km 26:17 8:28 56.93
    5M 44:34 8:55 54.77
    10km 56:44 9:08 53.73
    10M 1:36:13 9:37 52.03
    Half 2:09:50 9:55 50.89
    20M 3:27:40 10:23 49.78
    Mara 4:40:15 10:42 49.32
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